Contents
What is a spin bike simulator, how to use it correctly for beginners and the main differences between a spin bike and an exercise bike.
The spin bike is a cardio machine that is suitable for those who love a variety of sports and do not want to turn training into a routine. The modern exercise bike differs from the classic ones in that it has the same fit as a bike. You can perform the movement as when riding a scooter, both sitting and standing. Changing positions, moving from one exercise to another makes the training unusual, filled with vivid impressions.
A spin bike is also called a cycle. It can be used by both men and women. It is suitable not only for those people who are already in sports, have pumped muscles and good training, but also for beginners who are just starting to take care of their own body and want to improve their physical data. The simulator has a built-in computer, where you can adjust the load, choose different modes that diversify your workouts. For example, you can simulate going downhill or driving around corners.
The main purpose of the spin-bike simulator
The spin bike is primarily designed for cardio training. Even if you have not been involved in sports for a long time, after the first workout you will immediately feel how the thigh muscles have strengthened and tightened.
If you want to engage in cycling, triathlon, both at the amateur and professional levels, constant spin-bike training will help you develop and acquire the necessary skills. You will develop leg muscle strength, learn how to pedal correctly, and gain endurance. If you don’t plan to be a racing cyclist, a spin bike can still bring you tremendous benefits.
Spin bike training provides the following benefits:
- good workout for the buttocks and leg muscles;
- burning a large amount of energy, due to which fat is burned in the most difficult places;
- different positions of the steering wheel, seats make it possible to work out different muscles;
- strengthening the health of the heart and blood vessels;
- improvement of the lungs;
- selection of individual training programs to set the position of the seat and handlebars as required by the athlete.
Regular training will strengthen the work of the cardiovascular system, expand the volume of the lungs, improve coordination of movements and positively affect the tone of the whole body.
You can burn a lot of calories in one session. And if you carry them out several times a week, then soon you can lose weight and get a relief, toned body.
Features of spin bikes
There are home and professional spin bikes that differ in design, number of features and cost. Professional models are more bulky, as they are stationary and not designed to be carried from place to place. They can withstand enormous weight, have a powerful electronic device that displays data:
- movement speed;
- human pulse rate;
- distance traveled by the athlete;
- pedaling speed, etc.
Home options also have a built-in electronic system, but they are inferior in size to professional ones. They are more compact, light weight and affordable price. To properly exercise at home, you need to familiarize yourself with the safety rules, as well as watch several sports programs or special training videos.
Then the training will be effective, because if you just sit and pedal – this is not enough to get the desired result. You can change the position of the seat and steering wheel, adjust it in three planes, creating the desired load for the muscles.
The main differences between a spin bike and an exercise bike
- This is a more complex device than an exercise bike, but at the same time it gives a large range of loads.
- It is distinguished by high strength, lightness, small dimensions, if we are talking about a home model – it can be installed on the balcony and practiced there in the summer.
- Flexible settings for the position of individual parts of the device.
- Silent operation – you will not be annoyed by extraneous sounds.
- Spin bike simulator does not need to be connected to electricity.
How to use spin bikes for beginners?
To benefit from spin-bike training, follow these rules:
- Don’t forget to warm up before your main workout. This is important in order to prepare the muscles for intense exercise and reduce the risk of injury.
- Riding a bike should last a certain period of time – it should be chosen based on your own capabilities. The average time is 45 minutes. But if you are a beginner, then you need to start with a minimum of 15 minutes.
- You should not sharply increase the load if you feel that it is not enough. Both increasing and decreasing the load should be done slowly, gradually. And if you need detailed recommendations, it is better to come to a personal training session with a professional trainer.
- For classes, prepare comfortable clothes that will fit to the body and will not hinder movement. Sweatpants with flares will not work, as they will interfere with movement and may catch on the simulator. As for shoes, their soles should be non-slip – this will ensure your comfort.
- You should train regularly, but if you have just started training, then 3 times a week will be enough for your muscles to recover.
- You can adjust the load by changing the position of the body, as well as by changing the speed of pedaling – this is what beginners need to know. With an increase in the number of approaches to the simulator, the experience of its correct use will also increase.